Friday - Lurong Pre-challenge and partner WOD

Group warm up
line warm up
Lower back and hamgstring mobility

Part 1
13 min Cap

Movement Details - Men
7 Rounds of:


Level III (3)
10 Hand Release Push Ups
10 Deadlifts at 185 lbs


Level II (2)
10 Push Ups
10 Deadlifts at 135 lbs


Level I (1)
10 Knee Push Ups
10 Deadlifts at 95 lbs


Movement Details - Women
7 Rounds For Time:


Level III (3)
10 Hand Release Push Ups
10 Deadlifts at 135 lbs


Level II (2)
10 Push Ups
10 Deadlifts at 95 lbs


Level I (1)
10 Knee Push Ups
10 Deadlifts at 65 lbs

Part II
At the 15 min mark, in partner groups
50 Step ups 24/20
50 HSPUs
50 medball situps
50 KB Swings 52/35
*5 Jerks each after each movement 155/105